Going to a PL meet on a Saturday morning... Need a WOD???
Syd, Penguin & I did a WOD during a rules meeting a few years ago in the Dells...
NOW...
Necedah has been utilized!
Val & I worked out as weigh-ins took place...
It is just a great feeling to start off the day to have a WOD!
Especially when you are going to watch people lift the entire day as it is...
Leg Blaster Warm-Up
Burgener Warm-Up
Clean work 2-3 sets of 3-5 reps
#1) For Time:
15 Cleans (185#/135#)
10/7 Muscle Ups (sub was 3 C2B+2Dips = 1 M.U. / must be 3+2 each rep!)
300/200 D/U
#2) 3 RFT ~
9 Snatch (95#/65#) *G2O snatch-style, can be muscle snatch, pwr snatch, etc
3 x 20m Shuttle (down & back is one / 120m each rnd)
#3) 1 Min Max Stationary Bike / 1 Min Rest / 1 Min Max Stationary Bike
Val ~ 10:20 (3+2 / 200) / 4:01 / Bike=check
tb ~ 10:35 (bar M.U. / 300) / 4:25 / Bike=check
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